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Part 3 of Thanksgiving Meditation

11/24/2019

 
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It's the final installment of my three-part Thanksgiving Meditation:  Being Grateful, Expressing Appreciation, and this week, Living in Joy. I firmly believe that the energy we put into the universe returns to us, also known as the Law of Attraction.
The Law of Attraction is the belief that positive or negative thoughts bring positive or negative experiences into a person's life.
You can observe this in emotional transactions. When someone is angry and frustrated and speak to others in an attacking way, the majority of the time, the person they are attacking responds back in anger. Similarly, preschool teachers use calm and quiet tones to focus the class on their learning activity - calm invites calm. 

​For our purposes, we are attracting joy into our lives. Full transparency - this doesn't abolish anger, hurt, disappointment, and other negative emotions from our lives. Cultivating joy, however, gives us a greater resiliency in navigating the challenges of life.  

MEDITATION 3: JOY
Merriam Webster dictionary defines joy as “the emotion evoked by well-being, success, or good fortune or by the prospect of possessing what one desires.” It is an internal state that comes when you make peace with who you are, why you are, and how you are.
Meditation Activity
Set a timer for 5 minutes (a fixed time allows you to focus without interrupting thoughts and ideas). Select one of the following visualization categories for your focus.
 > What intentions fill you with joy?
 > How do you want to show up each day?
​ 
> What resentment/negativity needs released?
 > What boosts your self-esteem and fulfillment?
 > How do you fill your life with positivity?
  1. Grab a notebook or open up a blank document on your preferred device.
  2. Write the headline from the list above, then allow your answers to the question to flow freely - unedited - writing down all the thoughts that come to mind. [there are no wrong answers]
  3. As you read back through the responses that you wrote, visualize yourself enacting those words. Notice where you are, what you are doing/not doing, how others are responding to you. Pay attention to how your body feels during this visualization, creating a mind-body connection to your experience of joy.

​​The more we visualize our life lived in joy, the more we allow joy to guide our thoughts, words, and deeds. 

Have a joy-filled Thanksgiving!
Intentions that fill me with joy:
  • Being fully present, not distracted by other concerns
  • Listening to others to understand their point of view and hear them thoroughly
  • Leaving interactions so that the other person is in a better place as a result of the connection that we made
  • Offering insights that open new possibilities and positive pathways
  • Being generous in my words and actions
  • Being authentic and making space for others to do the same
  • Letting go of judgment and encumbering expectations
  • Expressing gratitude
  • Being a bright spot in each day
  • Choosing hope
  • Smiling, laughing, having fun
  • Making myself a priority in my own life

Part 2 of Thanksgiving Meditation

11/19/2019

 
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Hopefully, you are returning this week after practicing your daily 5 minutes meditation on Being Grateful. If you are new, jump right in; there is not a right or wrong way to practice reflection. This 3-part series is simply a prompted meditation designed to help you establish a practice of acknowledging the positive energy and influences in our lives. So here we go. Still your mind, know your heart, and celebrate the cycle of giving and receiving in which you have participated.

MEDITATION 2: APPRECIATION
The meaning of appreciation is the recognition and enjoyment of the good qualities of someone or something. In other words, appreciation relates to being, not doing. It is about celebrating who other people are and how they show up.
Meditation Activity
  1. Set a timer for 5 minutes (a fixed time allows you to focus without interrupting thoughts and ideas)
  2. Select a category or context as a trigger for your reflection (e.g., family, work colleagues, community affiliates, personal friends, teammates, etc.)
  3. Think of the people with whom you engage in that context/category: (1) Visualize the person's face. (2) Identify individuals whose way of interacting with you creates a positive impact. (3) State out loud or in writing your appreciation for the person by naming the specific qualities that you value.
  4. Select one category per day unless you need more than the 5-minutes to include everyone. 
  5. Feel free to spread the positive feelings that you create during your meditation by expressing your appreciation to the individual verbally or in writing.
​We all tend to critically assess ourselves and others. Similar to the physician's model, we focus on identifying the problem or the flaw and fail to mention the more lengthy list of good things.  
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​I hope that you adopt the practice of appreciation into your daily life. Be assured that taking a few seconds to notice and speak words of appreciation regularly drives away negativity in our own lives and boosts the self-esteem of the people around us.
​Don't forget to update me on how you are enjoying this meditation series by commenting here or on social media. 
My friendships appreciation list:
Shay - loves to laugh
Teresa - brings calm to any situation
Rayanne - abundant generosity
Tina - welcoming and inclusive
​Maryanne - keeps it real
Laurie - no drama
Maureen - no expectations
Joy - fully present

Thanksgiving - a 3 part meditation

11/12/2019

 
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For many of us, November is a month of reflection, an opportunity to count our numerous blessings on more than just Thanksgiving day. For the next few weeks, I offer you a series of simple meditations and invite you to still your mind, know your heart, and celebrate the cycle of giving and receiving in which you have participated.

MEDITATION 1: GRATEFULNESS

​
The meaning of grateful is feeling or showing appreciation for something done or received. 
Meditation Activity
  1. ​Set a timer for 5 minutes (a fixed time allows you to focus without interrupting thoughts and ideas)
  2. Grab pen and paper for a quick brainstorm (do not use electronic devices which tend to divert our attention with notifications)
  3. Reflecting on those things tangible and intangible that you've received and for which you feel gratitude, quickly writing down everything that comes to mind.
  4. Once your brainstorming begins to slow, its time to switch gears. Note: this may take the full 5 minutes of your initial meditation day.
  5. Beginning anywhere on the list that you want, it is time to dive deeper. (1) Visualize the person's face. (2) Notice the emotion that you feel as you remember the interaction. (3) State out loud or in writing your gratitude for the person, act, and the lasting impact you've felt.
  6. Work your way through the list with 5-minute increments of intentional reflection (add to the list as needed).
  7. Feel free to spread the positive feelings that you create during your meditation by expressing your gratitude to the individual verbally or in writing.
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I am confident that this gratitude meditation will fill you with energy, happiness, and a sense of fulfillment. Please take a moment to share your experience by commenting here or on social media. 
My statement of gratitude to all of you
"I am lucky to have caring colleagues and friends who give me unconditional support by following my business on social media and sharing my work. Your positive comments and words of encouragement keep me energized to continue forging my path and connecting with like-minded business professionals. Thank you for standing beside me and cheering me onward." - Rita Ernst, November 2019

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1860 Mellwood Ave Suite 117
​Louisville, KY 40206

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